Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquids VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Deglet Noor Dates	Recommended Dietary Allowance
Energy	6.3% 183kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	115% 149g	130g per day for Men 19-50 years
Sugars	54% 39g	173% 126g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	53.6% 39g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 39.5g	g per day for Men 19-50 years
Sucrose	NA	% 47.2g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.3mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	22.6% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.97% 27.8mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.03% 149g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Deglet Noor Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries, canned, heavy syrup, solids and liquids versus 7 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Deglet Noor Dates:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.4 times more Vitamin B9, 7 times more Vitamin C, 15.6 times more Vitamin E and 4.9 times more Vitamin K than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 3.9 times more Vitamin B5 and 4.6 times more Vitamin B6 than Blackberries, canned, heavy syrup, solids and liquids.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C and Vitamin E
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Deglet Noor Dates:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 2.7 times more Manganese and 3.7 times more Water than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.9 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 4.4 times more Phosphorus, 6.6 times more Potassium, 10 times more Selenium and 1.6 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Deglet Noor Dates contain 3.1 times more Energy, 3.2 times more Carbohydrate, 3.2 times more Sugars, 2.4 times more Fiber and 1.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.